041213 Среда

For time:

Row 1k

30 chin ups (done in sets of 3 reps

30 push press 30kg

50 KB swing 16kg

30 HR push ups

30 CTB chin ups assisted.(green band)

Row 1k

031213 Вторник

1.  Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 60kg
50 Double unders
Then: 25 Burpees
2. EMOM 12
Odd min: 6 ass. Ring dips
Ev.  min: 6 ass. Strict pull ups.
3. Accumulate 5 min 
FLR on the rings. Rest not more then 10 sec.